SAT 9/27/25 - 9am - 11am - Open Gym / Partner WOD

Warm Up - 3 sets: 200-meter run - 20 mountain climbers - 10 alternating Samson stretch steps - 2 sets: 10 scap push-ups - 10 scap pull-ups - 10 band pull-aparts - 10 banded monster walk steps, left - 10 banded monster walk steps, right - 1 set: 8 walking lunges, bodyweight - 8 front-rack walking lunges, light load - 8 front-rack walking lunges, workout weight - 5 AbMat sit-ups - :10 bar hang - :10 rest - 3 slow eccentric pull-ups - :10 rest - 3 strict pull-ups - :10 rest - 2 weighted pull-ups - 1 round: 6 double-dumbbell front-rack walking lunges - 3 AbMat sit-ups - 1 single-DB weighted pull-up – Use workout variations.

Partner WOD - 20 Min AMRAP
Double-DB front-rack walking lunges L3-50/35# 50ft L2-35/20# 50ft L1-Walking lunge 50ft
25 AbMat sit-ups L2-20 reps L1-15 reps
5 single-DB weighted pull-ups L3-50/35# L2-Strict pull ups L1-Ring rows

Rounds + Reps

*Alternate movements - *One works at a time

Post WOD - 1:00 foam roll quads/side - 1:00 foam roll glutes/side